Low Carb Food List

Here’s a low carb food list to help you get started. I have also included buying techniques and tips that will point you toward ketogenic foods that are clean, whole and offer the best nutrition. This includes information on the types of fats that are the healthiest, and where to find grass-fed meat and poultry.

Fats and Oils

Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. In addition, cooking with them is not recommended.

Most nuts (with the exceptions of macadamias and walnuts) are high in Omega 6 fatty acids as well, so go easy on them). However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. A few nuts or some mayonnaise will provide the Omega 6. If you don't like seafood, then consider taking small amounts of a fish oil supplement for Omega 3s.

Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Fats and oils can be combined in sauces, dressings, and other additions to basic meals. Over time, it will become a habit to add a source of fat to each meal.

85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.

Sources of Protein

Fattier cuts of meat are better because they contain less protein and well, more fat. Choose grass fed animal foods and organic eggs if possible to minimize bacterial exposure. Meat is not a great source of either omega-6 or omega-3 fats so the fatty acid content is of little concern. (See Peter Ballerstedts's blog﻿ for more information.) Websites such as www.eatwild.com or www.localharvest.org can point you to local sources of clean meats and poultry. The proteins below are good choices for a low carb food list.

Whole eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled.

Bacon and sausage: check labels and avoid those cured with sugar or which contain fillers such as soy or wheat. Specialty health food stores carry most brands of sugar-free bacon.

Peanut butter and soy products such as tempeh, tofu and edamame are good sources of protein, but they are higher in carbohydrate, so track them carefully.

Whey protein powders, plus rice, pea, hemp or other vegetable protein powders. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.

Fresh Vegetables

Most non-starchy vegetables are low in carbs. Choose organic vegetables or grow your own to avoid pesticide residues. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. Limit sweeter vegetables such as tomatoes, carrots, peppers, and summer squashes. This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it.

Dairy Products

Raw milk products are preferable; choose organic if raw products are not available. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid. I also try to avoid products that have added whey protein because whey adds to the insulin spike.

Heavy whipping cream

Full fat sour cream (check labels for additives and fillers. Look for brands such as Daisy which are pure cream with no added milk; carbs and protein will be low.)

Unsweetened whole milk yogurt (limit amounts as it is a little higher in carb) (Fage full fat Greek yogurt is divine)

Mascarpone cheese

Nuts and Seeds

Nuts and seeds are best soaked and roasted to remove anti-nutrients. They are also very high in calories and higher in carbs per serving. It's very easy to eat a handful of nuts and not realize how much carb is included. If you are having trouble getting into ketosis or losing weight, reduce or avoid nuts.

Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten in small amounts. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.

Nut flours, such as almond flour. I include this because a low carb food list shouldn't completely exclude baking. Almond flour is a great flour substitute. See my recipe page for ideas on how to use it with the foods on this low carb food list.

Peanuts are actually legumes and are higher in protein and are also high in Omega 6 fats, so limit amounts and include protein grams in daily totals.

Seeds (pumpkin, sunflower, sesame, etc.. ) are also very high in Omega 6 fats, limit amounts.

Most nuts are high in Omega 6 fats, which increase inflammation in the body, so don't rely on nuts as your main protein source. I have found that eating too many nuts over several days makes me feel stiff and sore and ruins my mood. I attribute this to the Omega 6 fats. Your mileage may vary.

Beverages

Clear broth, bone broth

Decaf coffee (caffeine can drive up blood sugar)

Decaf tea (unsweetened)

Herbal tea (unsweetened)

Water

Flavored seltzer water (unsweetened)

Lemon and lime juice in small amounts

Almond milk (unsweetened)

Coconut milk (unsweetened, can or carton)

Soy milk (unsweetened, count protein grams as well)

Sweeteners

Avoiding sweetened foods in general will help “reset” the taste buds. However, if there is a desire for something sweet, these are the recommended choices for sweeteners. Note that the powdered forms of most artificial sweeteners usually have maltodextrin, dextrose or some other sugar added, so liquid products are preferred.﻿

Stevia, liquid preferred as the powdered usually has maltodextrin in it.

Erythritol

Xylitol (keep any food with this sweetener in it away from dogs)

Splenda*, liquid preferred as the powdered usually has maltodextrin in it.

Lo Han Guo

Monk Fruit

Inulin and Chicory Root (Just Like Sugar brand)

*Some readers have objected to my recommending Splenda. If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).

I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.

Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different. Some people are not bothered by Splenda, while others are. It's the same for sugar alcohols and other sweeteners such as inulin and chicory root. I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best. See my artificial sweeteners page for more information.

Fruit/Miscellaneous

Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate. Avoid other types of fruit as most are too high in carb and can interfere with ketosis.

Japanese Shirataki noodles

Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but note they are also high in protein, so limit amounts)

Spices

Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list. Commercial spice mixes like steak seasoning usually have added sugar. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose.

Cookbooks with Low Carb Food Lists

These are great resources for how to prepare the items on this low carb food list.

500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love by Dana Carpender. This is out of print, but Amazon has links to different sellers.